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Get more exercise
Start by getting more exercise. If you’re busy, find a time that you can sneak in a workout so you’ll have less stress to deal with. When I was stressed about work, I would try to get to the gym for 20-30 minutes. This helped me sleep better because it decreased my level of stress hormones.
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Manage your stress levels
Write down all the things that are stressing you out and then find ways of making them more manageable. Try visualizing how each situation will turn out if they happen and remind yourself why they’re worth dealing with. One example is getting back on track with your workouts – visualizing how fit and strong you’ll be will help motivate you to start working out again!
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Eat better
If you’re eating healthier, higher-quality foods, your body will be able to sleep more soundly because of the nutrients that are not only helping it recover from the day but also powering all aspects of recovery. Good food options include salmon, chicken, oatmeal, dairy products and fruits/vegetables.
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Keep a consistent bedtime
If you fall asleep at different times each night, your body will never know when it’s time to get the ZZZs. Finding a bedtime and sticking to it (even on weekends) is one of the best things you can do for good sleep!
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Improve your sleep environment
The bedroom should be a place where you sleep and nothing else – not even sleep! That means removing anything that might keep you up, like electronics. The blue light from your phone can stimulate your brain and make it harder to fall asleep at night.
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Limit exposure to bright lights and screens about an hour before bedtime
When you’re exposed to bright lights, it’s harder for your brain to release the sleep hormones that are necessary for sleeping well. Another reason? You might get distracted by something on the screen! If there are things you need to do at night, try doing them earlier in the day so your mind can wind down before bedtime.
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Practice stress-relief tools
If you’re not sure where to start, try these seven ways of relieving stress right now.
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Get into a wind-down routine
Wind-down routines are important for winding up your body and mind for sleep. Try creating a bedtime ritual that will help ease you into sleep and include relaxing activities like reading or taking a hot bath.
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Use your bed only for sleep and sex
If you work on your PC in bed, watch TV there or try to squeeze in some work emails before hitting the pillow, that’s not exactly conducive to sleeping well! Find somewhere else to do those things so that your bed is only used for two things: sleep and sex.
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Get better quality sleep
Having good quality (deep) sleep makes it easier to fall asleep at night and reduces the amount of disruptive nighttime awakenings you have.
